**How to Improve Freestyle Distance Per Cycle**

Improving your Distance Per Cycle (DPC) is not *necessarily* about kicking harder, pulling harder, or exerting more energy.  It’s about making certain technique changes that require focus rather than force, brain power rather than brawn.  This week we focus on technique changes that make a difference to DPC, that help you move through the water with less resistance.

**Monday**

**Free Drill: Disappear Behind Your Hand**

Improving freestyle DPC comes down to getting out of your own way.  Here’s how to visualize it.

<https://www.goswim.tv/lessons/1869-freestyle-disappear-behind-your-hand>

**Tuesday**

**Free Drill: Head Position**

Improving freestyle DPC can be as simple as changing your head/eye position.

<https://www.goswim.tv/lessons/1918-freestyle-head-position>

**Wednesday**

**Free Drill:  Finding Resistance**

Improving freestyle DPC gets easier when you train the hand to fly straight, not up or down.

<https://www.goswim.tv/lessons/2278-freestyle-finding-resistance>

**Thursday**

**Free Drill:  Reach Full Extension**

Reaching full extension is foundational for swimmers at every level.  Here’s how to create a slippery line to glide through the water and improve your DPC.

<https://www.goswim.tv/lessons/1923-freestyle-reach-full-extension>

**Friday**

**Free Drill: Balance Progression**

Improving freestyle DPC is easy when you can swim in perfect alignment, allowing your kick and pull to provide propulsion rather than resistance.

<https://www.goswim.tv/lessons/2237-freestyle-balance-progression>

**Saturday**

**Glenn EP:  Give Me One!**

Improving freestyle DPC is all about finding and riding your LINE.

<https://www.goswim.tv/lessons/3255-freestyle-breaststroke-give-me-one>

**Sunday**

**Bruno Fratus:  Full Body**

Bruno Fratus has mastered bodyline, head position, extension, high hips, rotation, and getting out of his own way.  Here’s where you’re headed when working on improving DPC.

<https://www.goswim.tv/lessons/2375-freestyle-full-body>

**Swimming Alignment and Resistance Techniques**

Glenn discusses the concept of "disappearing behind your hand" in swimming, highlighting an athlete who demonstrates excellent alignment with the lane line on the pool bottom. He emphasizes the importance of staying narrow while swimming through water, comparing water resistance to Velcro, and notes that distance per cycle depends on how clean swimmers are between actions. Glenn also points out that while the concept helps swimmers visualize proper technique, they should be careful not to lift or cross over their arms when trying to implement this idea.

Proper Head Position in Swimming

Glenn discusses head position in swimming, explaining that the ideal position is when very little of the head is visible above water, creating a natural and comfortable neck position. He contrasts this with older swimming techniques where swimmers were taught to keep their head higher with water level just above the goggles. Glenn notes that after extensive observation across the country, he and Rachel reported to USA Swimming about an epidemic of poor head position among competitive swimmers, often caused by overcrowded lanes where swimmers keep their heads up to avoid collisions.

Head Position in Swimming Technique

Glenn discusses the importance of proper head position in swimming, explaining that swimmers naturally keep their heads up defensively but this hurts performance. He recommends asking swimmers to overcorrect by putting their heads underwater, as they typically make only small adjustments despite feeling like they've made significant changes. Glenn also shares how he tests swimmers for both efficiency (comparing regular breaststroke to breaststroke with a glide) and coachability, emphasizing that being coachable is crucial since swimmers practice mostly on their own without direct coaching supervision.

Proper Head Position in Swimming

Glenn explains the importance of proper head position in swimming, noting that a buried head position with a flat lower body line is ideal as it reduces resistance. He demonstrates that when done correctly, the head should be just below the water surface, and mentions that hair should be considered when evaluating head position as it can make the head appear higher above water. In response to Monty's question about upper body position, Glenn clarifies that proper rotation is key to minimizing surface area and resistance, adding that elite swimmers like Olympic trial qualifiers will have their hips visible at the water's surface when swimming at speed.

Arm Positioning in Swimming Technique

Glenn discusses arm positioning in swimming, focusing on the concept of "connection" to the water. He explains three key positions: the flying position (where fingertips pierce the water with the body hidden behind), the resistive position (where the arm is dropped slightly, allowing water to push it into the catch position), and the elevated arm position (which many swimmers default to). Glenn emphasizes that proper arm extension helps prevent shoulder injuries by avoiding the straight, long lever that puts strain on the shoulder. He demonstrates these concepts with a swimmer using a snorkel, recommending fins to help athletes focus on technique rather than effort. Glenn also discusses the importance of full body extension with rigid arms but relaxed fingers when swimming.

Swimming Efficiency Through Body Alignment

Glenn discusses the importance of distance per cycle in swimming, emphasizing that great sprinters master extension and efficiency rather than just power. He explains that what happens between actions—like balance, rotation, and clean lines—increases distance per cycle. Paul suggests comparing swimming to skating to help visualize the gliding concept. Glenn then demonstrates a progression exercise using a pull buoy, moving it from between the thighs to the knees and finally the ankles to teach proper body alignment and core engagement. Lana contributes insights about relaxing the arm entry, and Glenn emphasizes how this exercise develops balance that makes swimmers more efficient when they add kicks.

Hyper Focus Swimming Technique

Glenn explains the "Give me one" or "hyper focus" technique he used with swimmers in an endless pool, where swimmers practice taking one perfect stroke and maintaining position for as long as possible. The exercise focuses on body position, balance, and efficiency, gradually progressing to multiple strokes while maintaining the same quality. Glenn emphasizes that swimming success comes from maintaining the highest average velocity throughout a race rather than peak speed, and that distance per cycle and efficiency are key factors in performance.

Bruno Fratus's Elite Swimming Technique

Glenn discusses Bruno Fratus, one of the greatest sprinters in swimming history, highlighting his technique during practice. He points out Fratus's full extension, rotation, underwater head position, and arm stability that contribute to his speed despite not being "the prettiest slow swimmer." Glenn also mentions having a 90-minute conversation with Hunter Armstrong, who recently swam a 21.7 time and was excited about Glenn's app, which gave Glenn a feeling of relief rather than ego boost.

Swimming Technique and Coaching Philosophy

Glenn discusses the importance of distance per cycle in swimming, emphasizing what happens between actions like balance and extension. He shares a story about a young swimmer who believed in USRPT (Ultra Short Race Pace Training) as the only scientifically proven method, explaining that such focused training might work one-on-one but is challenging with large groups where only a few athletes fully follow instructions. Glenn highlights that coaching is about teaching patience, discipline, and consistency, comparing it to a fable about a Kung Fu student learning foundational skills. Barbara agrees to present on stroke counting for next week's meeting, which will return to its normal time of 12:00.


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August 12, 2025 - How to Improve Freestyle Distance Per Cycle